It’s Not Your Fault (a little rant about “healthy food”)

The other day I posted a couple of pictures of some Gluten Free Banana Chocolate Chip muffins and Gluten Free Energy Bites I had made.

I got a lot of messages wanting the recipes, I promise I will get to those ASAP!

But I also got a message from a woman who was so happy that I was sharing some really healthy recipes.

I asked her why she thought they were healthy, as I had not posted the recipes yet.

And her response was that they were Gluten Free so they must be healthy.

So I made this quick video about my thoughts about how society thinks just because something is gluten free or dairy free or Paleo or Keto or even vegan, it must be healthy.

And before you even watch the video I will let you in on a little secret…

It’s not your fault if you think that foods beingΒ gluten free or dairy free or Paleo or Keto or even vegan are healthy.

My 3 Favorite Ab Exercises

I have a love/hate relationship when it comes to training my abs.

I love training them because I love the results that I can get and well, let’s face it. We all want to have a flatter tummy.

I hate training them because PHEW! the exercises can be pretty hard and that burn in the muscles can make you cry sometimes. LOL

But I wanted to share with you My 3 Favorite Ab Exercises.

You can do them at the gym, in your garage gym or even in front of the tv.


My Green Smoothie Recipe


I hope you are having a great week so far!

The other day I posted a Instagram story about my daily green smoothie and I got a lot of questions about what I put in my green smoothies.

I love having a green smoothie everyday, usually for breakfast unless I have a post-workout meal like oatmeal and then usually I have my green smoothie later in the afternoon.

I love having them because I get a lot of great nutrients in one sitting and it’s like a treat for me πŸ™‚

So I wanted to share with you my green smoothie recipe. I will be honest, there is nothing special about the recipe, but sometimes people just need a simple recipe.

-1 cup of water (you can use a plant/nut based milk but I would stay away from dairy if you are trying to lose fat)
-1 handful of frozen strawberries
-1 banana
-2 handfuls of spinach (love spinach for smoothies because it takes on the taste of everything else)
-1 scoop of plant-based protein, vanilla flavored
-2 tbsp flavorless collagen (I use this for gut health)
-1 tsp of local bee pollen (I use this for my allergies. I have REALLY bad allergies and this has helped TREMENDOUSLY!)

Put all in a blender, blend away and ENJOY!

My 3 Favorite Shoulder Exercises!

No matter what season it is, one of my favorite parts to train are my shoulders.

I don’t know why, but when I train my shoulders I just feel strong.

​​​​So I wanted to share with you my 3 favorite shoulder exercises.

You don’t need a ton of equipment, in fact all you need is 1 set of dumbbells or 1 resistance band.


Breaking Down a Train Like A Girl Workout


What a morning!

P started her first day of 1st grade today. She was a bit nervous but very excited.


Well, I was better this morning than I was last year. No crying for me this year LOL.

​​​​​​​​​​Yesterday I shared with you a workout from my TLAG program that I did on Tuesday.

I have had a lot of great feedback from ladies excited to do it. But I have also gotten a lot of questions on how to read the workout. So I made a quick video on breaking down the workout and how to read it so you know exactly what to do and start working towards your goals.

I also got some questions asking if this is a workout that everyone can do. And the answer is ABSOLUTELY YES!

This is not just a workout that I put together for myself. This is a workout that is part of a training cycle in my Train Like A Girl program.

Any woman can do the workout can adjust the exercises as needed.

If you have any other questions about the workout or how I program the training cycles for Train Like A Girl, let me know! I’d love to chat πŸ™‚

3 Exercises to Build & Lift Your Booty!

One of the biggest requests I get from clients when it comes to their programs is they want exercises that build and lift their booties.

Now, I don’t know about you, but that is one of my favorite parts to work on as well. πŸ™‚

So because it is a big request, I wanted to share with you 3 of my favorite exercises to help build and lift your butt!

You can watch the video below!
The great thing about these exercises is that you can do them at a gym or at home. And you don’t need any equipment!

30 Min Whole Body Workout!!! (Video)

I hope you are having a great week!

The other day I had my day planned down to the minute.

Got a bunch of work done and then I was planning on getting my training in, which takes about 60 min, and then taking P to her swimming lessons right after I trained.

Again, I had this planned! πŸ™‚

I was getting all set to start my training when I got a message from P’s swimming instructor asking if I could bring her 30 min early.

Well shoot! Now what?

I could have just said “Well, I guess I will skip this workout”.

And I’ll be honest, I almost did.

But then I thought about it and I knew that I would be upset with myself for not at least getting something done.

So instead of doing my 60 min training, I cut it in half and did 30 min.

Same exercises, same intensity, same weights.

I just cut the time in half.

And you know what?

It felt great!

So I wanted to share with you my 30 min Whole Body workout I did so when you have those days or weeks or maybe even months where you are tight on time, you can still get in a great training session!

3 Tips to Get Through the Holiday Weekend


I hope you had a phenomenal Independence Day! 

We stayed home and put on our own little fireworks show. We actually thought we would be the only ones in the neighborhood doing it. 

We were wrong! LOL

There were fireworks going off all around us. It was pretty neat.

So even though July 4th was yesterday, this weekend is really going to be the days a lot of people celebrate.

And parties and BBQs will certainly be at the top of the list.

So I wanted to share with you 3 tips on how to enjoy yourself this holiday weekend and NOT completely ruin all your hard work you have been putting in to reach your goals.

1. Plan your “non-compliant” meals.
I really don’t like to use the words “cheat meal”. It always makes you think that you are doing something wrong. 

And really, you are not. 

Enjoying yourself, especially on weekends like this where you are with family and friends, is what is going to keep you on track to reaching your goals. 

That is if you plan them.

Plan on what days and meals you will be having those “non-compliant” meals and make them part of your nutrition plan.

2. Make sure you move!
OK so you have your “non-compliant” meals planned. Now you need move/exercise.

Do something everyday to help get that activity in.

Go for a walk, swim, play with the kids, play a sport, it doesn’t matter. JUST MOVE!

You will feel better from getting the blood flowing and this will make sure you keep up with your consistency when it comes to your exercising. A key component to any program!

3. Drink more water!
Drinking more water is beneficial for many reasons.

-If you are celebrating outside, it’s probably going to be hot where you are. This leads to sweating more and dehydration.
-If you are having “non-compliant” meals, you are probably taking in more salt and sugar than normal. The extra water will help flush this out.
-Also with the added sugar and salt, bloating will probably occur. The water will help eliminate some of that and make you feel better overall.

There ya go!

3 tips on how to enjoy this holiday weekend and NOT ruin all your hard work you have put in.

Try to do all 3 if you can. If not, then doing at least 1 of them is better than nothing πŸ™‚

Don’t Wait!!


I don’t know about you, but I am glad the weekend is upon us.

It’s been a busy week and I am ready for some family time of fishing (our new family fun) and lighting some sparklers we bought for the 4th of July.

The other day I was talking to our neighbor and she was telling me she really wants to get back to her exercise and nutrition program she has been slacking on for the past couple of months, but she is going to wait until after July 4th.

And I asked her why.

She replied…

“Well I don’t want to start exercising and eating clean again just to blow it during the July 4th parties I am going to.”

So my next question was…

“Why can’t you start TODAY and then just plan your July 4th party meals, keep exercising and then get back to it after the last party?”

She thought about it for a couple of moments and then said…

“I guess I can. I mean I don’t see why not.”

We talked a little bit more about what else she can do to start today and keep it up even when she goes to her July 4th parties.

Is this something you have done or do?

Tell yourself that you are going to start your nutrition or exercise program next Monday or after the holiday(s) or when fall starts or whatever you see as an obstacle?

I know I have. Many times.

And I am going to tell you exactly what I told my neighbor.

You are wasting precious time.

Wasting time that you could have put towards your goal.

With today being Friday a lot of people will say, “After the weekend I’m starting X back up on Monday”.

Why not start today?

Why waste 3 days where you can make some serious changes just to start on a Monday? Or after July 4th or even waiting as long as until the end of summer?!

Don’t wait!

I promise you will feel better and make bigger strides in reaching your goal if you start TODAY!